Hey there! Have you ever thought about going for a hike? It's not just a walk in the park - it's so much more! Hiking is great for your body, mind, and even your social life. Let's dive into why you should give it a try and how it can change your life for the better.
Why Hiking is Awesome for Your Body
1. It's good for your heart:
Hiking makes your heart stronger. It helps lower your blood pressure and cuts down the chance of getting heart disease. Your heart will thank you! As with any physical activity, when you hike, your heart must work harder to pump blood and oxygen throughout your body and into all your muscles. Over time, this improves heart function. So, as you hike day after day, your body adjusts to new fitness levels and you will be able to hike longer distances, at a faster rate, over more challenging terrain, without feeling as breathless or fatigued.
Studies demonstrate that going on regular moderate hikes over time significantly reduces hypertension, improves glucose tolerance, and decreases ‘bad’ cholesterol levels. Studies in Japan have also shown that walking in forests, especially coniferous forests, lowers both blood pressure and heart rate. Thus, long-distance hiking can also improve cardiovascular health markers such as blood pressure, blood sugar levels, and cholesterol.
2. It makes you stronger:
Hiking works out lots of muscles in your body. Your legs, belly, and even your arms (if you use hiking poles) all get stronger. It's like a gym workout, but way more fun! When you're walking on uneven ground, your body has to constantly adjust, which means you're using muscles you might not normally use. This helps improve your overall strength and stability.
Besides building up the stabilizing muscles in the legs and core to enhance your balance, hiking also strengthens the other muscles of the body including the arms and back. Hiking exercises nearly every major muscle group in the body. Walking uphill engages big muscles on the front (quadriceps) and back of your legs (glutes, hamstrings, and calves) while hiking downhill engages the fine muscles around your ankles, the sides of your hips, and your inner core. If you use trekking poles and carry a moderate to heavy backpack, you will significantly strengthen your arm and back muscles. Long-distance hiking is a full-body workout! As such, to avoid strain and injury, one should physically train for a major backpacking trip with shorter trips, gradually building up your strength to carry weight and keeping your pack weight reasonable.
3. It helps you lose weight:
Hiking burns lots of calories. You can burn even more calories hiking up and down hills than walking on flat ground. Plus, being in nature can help reduce stress, which is linked to weight gain. Depending on how fast you're going and how steep the trail is, you could burn anywhere from 300 to 600 calories per hour!
Doctors recommend that adults get at least 150 minutes (2.5 hours) of physical activity every week. However, when hiking the GDT, you will get far more than 2.5 hours of hiking per day. The number of calories burned while hiking depends on many factors, including one’s existing weight, Body Mass Index or BMI, gender, the aerobic intensity, distance, and duration of the hike, and the fuel (calories from food) that you consume. During multi-day long-distance hikes, people tend to replace excess fat with muscle. This can result in gradual weight loss, but not always. Muscle weighs more than fat, so some people, will look slimmer and feel better even though they may weigh a bit more. Skinny individuals lacking in muscle tone may also gain weight, becoming lean and strong.
4. It's good for your bones:
Walking and climbing while hiking helps keep your bones strong. This is super important, especially as you get older. The impact of your feet hitting the ground stimulates bone growth and density, which can help prevent conditions like osteoporosis.
High-impact, weight-bearing activities like hiking up a steep trail while carrying a pack on your back help to improve bone density (the amount of bone mineral in your bones) by strengthening your actual bone tissue. By strengthening your bones they will be less likely to break under moderate stress and you reduce your risk for osteoporosis. The dose of vitamin D from sunlight will also help your bone health.
5. It makes you less clumsy:
Walking on uneven trails helps improve your balance. This means you're less likely to fall or trip in your everyday life. Your body learns to react quickly to changes in the ground, which can be helpful as you age.
6. Improves sleep
If you struggle to get a good night’s sleep, then a hike might be beneficial.
Exposure to vitamin D can help control your wake-sleep cycle. Being outside and exercising will also raise your body’s temperature, so when your internal temperature goes back down, it can lull you into sleep.
“You can only train as hard or perform as well as you recover from each exercise session,” states Dr. Kampert. “And sleep plays a key role in recovery and adaptations to exercise resulting in continued improvements in fitness.”
Why Hiking is Great for Your Mind
1. It reduces stress:
Being in nature and moving your body helps you relax. The peace of the outdoors can calm you down. Studies have shown that even looking at pictures of nature can lower stress levels, so imagine how good being in nature is for you!
2. It makes you happier:
Hiking releases chemicals in your brain that make you feel good. These chemicals, called endorphins, are like natural painkillers and mood boosters. Hiking can help fight off sad feelings and even help you sleep better. The combination of exercise, fresh air, and beautiful scenery can lift your spirits.
3. It makes your brain work better:
Hiking in nature can help you think more clearly, remember things better, and even boost your creativity. Some researchers think this is because nature doesn't overload our senses like city life does, giving our brains a chance to recharge.
Why Hiking is Cool for Your Social Life
1. It's great for bonding:
Hiking with friends or family is a fantastic way to spend time together. You can chat, enjoy nature, and make great memories. There's something about being in nature that seems to make conversations flow more easily. You might find yourself having deeper, more meaningful talks than you would over coffee or dinner.
2. You can meet new people:
Joining a hiking group is a great way to make new friends who like the same things you do. You'll meet people from all walks of life who share your love of nature and adventure. These friendships can be really special because they're built on shared experiences and challenges.
More Reasons to Love Hiking
1. You get vitamin D:
Hiking in the sunshine helps your body make vitamin D, which is important for strong bones and a healthy immune system. Just remember to wear sunscreen to protect your skin!
2. You'll sleep better:
After a good hike, you'll probably sleep like a baby. All that exercise and fresh air helps! The physical tiredness combined with reduced stress can lead to deeper, more restful sleep.
3. It can make you more creative:
Being in nature and moving your body can help you come up with new ideas and solve problems better. Many famous thinkers and artists have used walking in nature as a way to boost their creativity.
4. You'll learn new skills:
Hiking teaches you how to read maps, use a compass, and take care of yourself outdoors. These are cool skills to have! You might also learn about local plants and animals, geology, or weather patterns.
5. You can learn about history and nature:
Many hiking trails have interesting stories to tell about the land and the people who lived there long ago. You might come across old ruins, learn about native plants, or discover how the landscape was formed over millions of years.
How to Start Hiking
If you've never been hiking before, don't worry! Here are some tips to get you started:
1. Start small: Begin with short, easy trails near your home. You can work up to longer, tougher hikes later. Even a 30-minute walk in a local park can be a great start.
2. Wear the right stuff: Good shoes are super important. They don't have to be expensive hiking boots - sturdy sneakers with good grip are fine for beginner trails. Wear comfortable clothes that won't chafe or make you too hot or cold. Layers are great because you can add or remove them as needed.
3. Bring water and snacks: Stay hydrated and keep your energy up with plenty of water and some healthy snacks. Trail mix, energy bars, and fruit are all good options. A good rule of thumb is to bring more water than you think you'll need.
4. Protect yourself: Use sunscreen and bug spray to avoid sunburn and bug bites. A hat can also help protect you from the sun. If you're hiking in an area with ticks, consider wearing long pants and socks.
5. Learn the rules: Find out about trail etiquette and how to "Leave No Trace" (that means leaving nature as you found it). This includes things like staying on marked trails, not littering, and respecting wildlife.
6. Join a group: Consider going with a hiking group at first. They can show you the ropes and keep you safe. Many parks and outdoor stores offer guided hikes for beginners.
7. Tell someone where you're going: Always let a friend or family member know where you're hiking and when you expect to be back. This is an important safety precaution, especially if you're hiking alone.
8. Check the weather: Before you head out, make sure you know what the weather will be like. Be prepared for changes - mountain weather can be unpredictable.
9. Pace yourself: Don't try to rush to the top of the hill or finish the trail as fast as possible. Take your time, enjoy the scenery, and listen to your body. It's okay to take breaks when you need them.
10. Bring a basic first aid kit: It's always good to be prepared. A simple kit with band-aids, antiseptic wipes, and any personal medications you might need is a good start.
Why Hiking is Extra Special
Hiking isn't just good for you - it's also a great way to appreciate our beautiful planet. When you hike, you get to see amazing views, hear birds singing, and maybe even spot some wildlife. This can make you care more about protecting nature. Many hikers become passionate about conservation because they've seen firsthand how beautiful and important natural areas are.
Hiking can also be a kind of moving meditation. As you walk, you can focus on your breath, the sound of your footsteps, or the feeling of the wind on your skin. This can help you feel more calm and centered. Some people find that hiking helps them work through problems or come to decisions because it gives them time to think without distractions.
Another cool thing about hiking is that it can be as easy or as challenging as you want. You can take a gentle stroll on a flat trail or climb a mountain - it's up to you! This means hiking is great for people of all ages and fitness levels. You can start with easy hikes and gradually work your way up to more challenging ones as you get stronger and more confident.
Hiking can also be a fun way to explore new places. Whether you're checking out a local park or traveling to a national forest, there's always something new to discover on the trail. Many people plan their vacations around hiking, and visiting national parks or famous trails around the world.
Hiking Through the Seasons
One of the great things about hiking is that you can do it all year round. Each season offers its own unique experiences:
Spring: This is a great time to see wildflowers and waterfalls. The weather is usually mild, making it comfortable for hiking. You might see baby animals and birds returning from migration.
Summer: While it can be hot, summer is perfect for high-altitude hikes where snow might block trails at other times of the year. Early morning or evening hikes can help you beat the heat. Summer is also great for swimming in mountain lakes or rivers.
Fall: Many hikers love fall for its beautiful colors as leaves change. The weather is often perfect - not too hot or cold. It's a great time for longer hikes as you don't overheat as easily.
Winter: Don't let cold weather stop you! Winter hiking can be magical, with snow-covered landscapes and frozen waterfalls. Just make sure you're prepared with the right gear and knowledge of winter safety.
Hiking and Mental Health
Being in nature can boost your mood and improve mental health. Spending quality time in the great outdoors reduces stress, calms anxiety, and can lead to a lower risk of depression, according to a study done by researchers at Stanford University. In addition to having mental health benefits, being outdoors opens up your senses to your surroundings and improves your sensory perception. Taking in the sights, smells, and feelings of nature has so many health benefits it can even be prescribed by a doctor.
More and more research is showing that hiking can have a big impact on mental health. Here's how:
Reduces anxiety and depression: The combination of exercise, nature, and mindfulness can be a powerful tool against anxiety and depression. Many people report feeling calmer and more positive after a hike.
Improves self-esteem: Completing a challenging hike can give you a real sense of accomplishment. Over time, this can help build your confidence and self-esteem.
Provides perspective: Being in nature can help you put your problems in perspective. The vastness of a mountain view or the age of an old-growth forest can remind you that your worries are often smaller than they seem.
Encourages mindfulness: Hiking naturally encourages you to be present in the moment, noticing the sights, sounds, and smells around you. This kind of mindfulness has been shown to have many mental health benefits.
Hiking and Technology
While one of the benefits of hiking is getting away from screens, technology can also enhance your hiking experience in some ways:
GPS apps: These can help you navigate trails and track your hikes. Just remember to download maps before you go, as you might not have cell service on the trail.
Nature identification apps: These can help you learn about the plants and animals you see on your hike.
Fitness trackers: If you're interested in tracking your progress, these can show you how far you've gone and how many calories you've burned.
Photography: Many hikers enjoy photographing the beautiful scenes they encounter. Just remember to enjoy the view with your own eyes too, not just through a camera lens!
Remember, though, that part of the beauty of hiking is disconnecting from technology and connecting with nature. It's okay to leave your devices turned off and just enjoy the hike!
Hiking for Everyone
One of the best things about hiking is that it's for everyone. No matter your age, fitness level, or background, there's a trail out there for you. Many parks have wheelchair-accessible trails, and adaptive hiking programs exist for people with various disabilities. Families can enjoy short, easy hikes with young children, while more experienced hikers can challenge themselves with multi-day backpacking trips.
Take a Hike
National parks and their many health benefits are open to anyone, no matter who you are and where you come from. There are more than 400 national parks for you to explore across the country, and each one presents unique opportunities for experiencing nature. Don’t be afraid to lace up your boots and grab a walking stick. The opportunities and benefits of hiking are waiting for you, all you have to do is go.
Remember, every time you go for a hike, you're doing something good for your body, mind, and soul. So why not give it a try? Lace-up those shoes, grab a water bottle, and hit the trail. Your next adventure is waiting for you!
Happy hiking, everyone!